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The Best Workout While on Creatine

by
author image Craig Smith
Craig Smith covers weight loss and exercise programming for various online publications. He has been a personal trainer certified through the American Council on Exercise since 2001. Smith also holds a diploma in exercise physiology and kinesiology from the National Personal Training Institute.
The Best Workout While on Creatine
Creatine improves anaerobic performance. Photo Credit ogichobanov/iStock/Getty Images

Creatine supplementation provides various anaerobic benefits including improved muscular strength and size. Research proves that strength and size gains from creatine use are only experienced through high intensity, short-duration anaerobic exercise, according to the University of Maryland Medical Center. Learning the best workouts while supplementing with creatine allows you to design an effective training program.

Benefits

Creatine speeds up the production of your body’s muscle energy during anaerobic exercise. Anaerobic movements include weightlifting, sprinting and playing football or similar sport. This type of exercise consists of short periods of high intensity movements that place high demand on your body’s energy production. Creatine supplements step in to increase this energy for repeated exercise.

Sprint Workouts

A high intensity sprint workout provides a method for anaerobic training which improves muscular power, speed and development. Perform a sprinting workout either on a treadmill or outside. For treadmill sprints start by sprinting for 30 to 60 seconds then walk for recovery for 60 to 90 seconds. Shapefit.com suggests sprinting for a distance of 50 to 100 meters then walking for twice your sprinting distance for recovery. Perform 10 sprint repetitions per workout, with beginners starting at five repetitions and progressing training over time.

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High Intensity Resistance Training

High intensity resistance training uses the anaerobic energy system to power your body through these brief and intense workouts. High intensity resistance training, or HIRT, involves brief supersets of compound exercises followed by recovery for size and strength increases. This method fits perfectly with creatine use because of the short, high intensity burst of anaerobic training it provides. Examples of HIRT training include performing a set of bench presses followed by squats, then switching to pullups. A recovery period occurs after completion of your set and then repeat.

Warnings

Consult with your doctor before taking creatine supplements. Discuss your medical condition and history with your physician to determine if creatine supplementation poses any risk for you. Always read product labels for the recommended dose and never exceed this limit. If you experience any adverse effects from creatine supplementation discontinue use immediately and call your healthcare provider.

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References

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